Revolution - Personal Training & REV FIT CLUB GYM

to before Ben got his hair plugs 😂😂






Payton Spaeth Karsyn Wendt LINDSAY DOBROKA Myriah Tharaldson Ben Schumacher Jenny Trucke

💧 HYDRATION MATTERS — and water isn’t the whole story.

If you’re tired, getting headaches, dragging through your workout, or feeling “off,” check your hydration first.

For most adults, a good starting point is about 70–100 oz of fluids per day, with more needed when you’re exercising, sweating, or spending time in the heat. The National Academies’ general intake is about 91 oz of total fluids for women and 125 oz for men, including water from food and other beverages.

When should you add electrolytes?
💦 Sweating heavily
🏋️ Workouts lasting ~60+ minutes
☀️ Hot/humid days
🏃 Higher-intensity or endurance workouts
💧 If you’re drinking lots of water but still feeling thirsty or depleted

You don't necessarily need electrolytes all day, every day. For a normal day, water + a balanced diet is usually enough. But on sweaty or demanding days, replacing sodium and other electrolytes can help support fluid balance and performance.

Easy options we like:
👉 Instant Hydration - $36.99 on Amazon and at Target

👉 Wellah Electrolytes - $15.99 on Amazon

Simple goal: Start your day hydrated, sip consistently, and use electrolytes strategically when you're losing more fluid through sweat.

Your workout can only be as good as the fuel you give your body. Hydrate. Fuel. Move. Repeat. 💪💦




Payton Spaeth Karsyn Wendt LINDSAY DOBROKA Myriah Tharaldson Ben Schumacher Jenny Trucke

HEY! YOU ON THE TREADMILL … THIS IS FOR YOU.

You don't need another extreme diet or endless hours of cardio. You need a few simple things done consistently:

🏋️‍♀️ LIFT WEIGHTS 2–4X/WEEK
Focus on squats, hinges, pushes, pulls, and carries. Gradually lift heavier as you get stronger. Muscle is what gives your body shape, strength, and helps you stay strong as you age.

🥩 PRIORITIZE PROTEIN
Aim for protein at every meal and snack—think eggs, Greek yogurt, chicken, beef, fish, or cottage cheese. Protein helps preserve and build muscle, keeps you fuller longer, and supports recovery.

🚶‍♀️ WALK & STAY ACTIVE
Aim for 8–10K steps when it fits your lifestyle. Take a walk after dinner or park farther away. Walking burns calories, supports your heart, and adds movement without beating up your body.

😴 PRIORITIZE SLEEP
Aim for 7–8 hours and create a consistent bedtime routine. Your body recovers and rebuilds while you sleep—and better sleep makes everything else easier.

🍽️ STOP UNDER-EATING
Don't try to survive on as little food as possible. Fuel your workouts with enough protein, carbs, and healthy fats. You can't build a strong, healthy body by constantly starving it.

🧘‍♀️ MANAGE YOUR STRESS
Walk, breathe, unplug, rest, and make space for yourself. Chronic stress can affect sleep, hunger, recovery, and make it harder to stay consistent.

📅 BE CONSISTENT, NOT PERFECT
Miss a workout? Get back at it tomorrow. Have a cookie? Enjoy it and move on. Your results come from what you do most of the time—not what you do once in a while.

❤️ Your body may change as you get older. That doesn't mean you have to give up on feeling strong, confident, and good in your own skin.

Lift. Fuel. Move. Recover. Repeat.

You don't need to do more. You need to do the right things consistently.






Payton Spaeth Karsyn Wendt LINDSAY DOBROKA Myriah Tharaldson Ben Schumacher Jenny Trucke

3 things you can do TODAY to feel stronger (without living at the gym):

1️⃣ Lift weights 2-3 times each week. Muscle is your best friend—for metabolism, energy, and aging well.
2️⃣ Eat protein with every meal. Your body can't build muscle without the building blocks.
3️⃣ Walk more. Even a 20-minute walk adds up more than you think.

Simple wins. Big results.

Which one will you start today?

👇 Tell us below!






Payton Spaeth Karsyn Wendt LINDSAY DOBROKA Myriah Tharaldson Ben Schumacher Jenny Trucke

People think we help people lose weight or get stronger.

And yes... we do.

But what we really love is what happens after they leave.

✨ More energy to play with their kids
✨ More confidence walking into work
✨ Less stress
✨ Better sleep
✨ Feeling like themselves again

The workout lasts an hour. The impact lasts all day. 🤍






Payton Spaeth Karsyn Wendt LINDSAY DOBROKA Myriah Tharaldson Ben Schumacher Jenny Trucke

💪 KIDS CAMP COMPLETE! 💪

We wrapped up Kids Strength & Conditioning Camp last Thursday, and we couldn’t be more proud of these athletes! 🥹🔥

For the last two months, they showed up, worked hard, learned new skills, challenged themselves, and—most importantly—kept showing up even when things got tough.

We watched confidence grow.
We watched strength improve.
We watched kids encourage each other, push through challenges, and realize they are capable of SO much more than they thought.

These kids absolutely CRUSHED IT. 👏

Huge thank you to every athlete who gave their best, and to the parents who trusted us with their kids this summer. We’re already excited to see what these young athletes accomplish next! ❤️

Keep showing up.
Keep working hard.
Keep believing in yourself.

We’re proud of you, athletes! 🏆💪







Payton Spaeth Karsyn Wendt LINDSAY DOBROKA Myriah Tharaldson Ben Schumacher Jenny Trucke